We Come Running

     I ran a 5k yesterday.  It should have been unremarkable, but the terror attacks on Boston last week transformed a standard race into an act of patriotism.  We had a moment of silence, wore yellow & blue ribbons and there was definately a coming-together vibe in the air.

     Thirteen races in 2013 is my running goal.  So far, I have completed 5 races and people have begun to think I like to run. Ha! I run to get better at running.  For the first few races, my goal was simple- run, no walking.  Simple to say, but not simple to do (especially once others start walking- so tempting).  But I stuck it out and ran every race through.

     By the fourth race, I had enough confidence to know I could run a 5k, so I started thinking about how to run faster.  My strategy involved "chasing" someone.  I used the first mile to find my running rhythm, then  I pick someone running ahead of me and try to catch up with them.  Instead of thinking about being tired or hurting, I am focused and moving.  When I catch up with that person, I pick a new person to chase.

     My mental game is definitely improving.  My physical ability remains the sames- right around 32 minutes.  I mentioned this to a friend and she said "what is hurting-your lungs or your legs?"  I said neither and she replied that I am not pushing myself hard enough.  Really running is suppose to hurt? I thought I was going to really push myself in Race 5, but honestly I was just not on my A-game (I blame allergies). So I worked with where I was at and just ran the best I could.

     This should have been a standard 5k, but there was a little something extra- people ran with more purpose.  It was strange that instead of wishing me good luck, people said "Be Safe."  Americans disagree on many things, but we all agree that terrorists are assholes. And just like we haven't stopped flying on planes, we aren't going to stop running. In fact, more of us are probably going to start running.

My Life in Flats

     At 5'4", I thought I would be in high heels forever, or at least until old age forced me into orthopedic comfort shoes.  In my early twenties, I suffered through it like a champ.  I remember lying in bed at night with throbbing feet.  By my late twenties, I sought out shoe brands that made "comfortable" heels.  Work smarter not harder- right. I figured wearing heels to give me height and style was just my destiny as a petite woman. Most of my girlfriends and co-workers certainly embraced wearing and complaining about heels, so I had plenty of company.

     Then I befriend some tall people and they wore flats. They went to standing-only concerts in flats, danced the night away in flats and walked the mall for hours in flats.  They wore flats to work, parties and every occasion.  Their feet were always comfortable.  I was kinda jealous.  But honestly, I was also spending more time in flats. CrossFit, yoga and running became my new pass times and high heels were not needed. Also, these things caused me to hurt physically, so my commitment to wearing high heels was significantly lessened.

     So, I started wearing flats to work and then I would wear them when I went out for fun. And...the world didn't end!  No one mentioned that I looked shorter.  In fact, I actually got complemented on my cute shoes. OMG I could get away with wearing flats!  I too could experience comfort at all times!  

     Shoes seem like such a trivial thing, but my fixed mindset requiring me to wear high heels was limiting me.  Life in flats is better.  I was fooling no one in heels, except myself.  Sometimes I still wear heels, but because I want to, not because I feel like I have too.

     Morale of the story: if you are forcing yourself to do something, take a moment to think about why you are doing it. If it doesn't make sense, do something different and see what happens.  This makes me think about what other unnecessary "shoulds" and "rules" I have for myself.   

Perfect Sunday Pot Roast

My mom used to make a pot roast every Sunday in the oven. It seemed to require constant hovering and there was no leaving the house, once the roast was in the oven. The crockpot changes all of that. Simply put ingredients in and walk away. This is my favorite way to cook on the weekend and now I have a simple way to have pot roast on Sundays!

Preparation & Cooking:

Salt and pepper a pot roast and put in crockpot with beef broth and 2 bay leaves. You can also pan sear the roast before putting in crockpot to keep it from drying out. Cook on high for 3 hours.

Cut up veggies of choice (I used small red potatoes, carrots, mushrooms and pearl onions) and add to pot roast. Cook on low for another 3 hours.

Remove veggies and slice up meat. Usually it is so tender you can shred it. Then enjoy your easy tasty meal.  And there will be leftovers too! A Sunday tradition made easier.

CrossFit Games Open 2013 Wrap-Up & Thoughts

 

Last year when I saw The Open workouts, I said I would never do it!   A lot has changed in a year. CrossFit has given me a whole new outlook on what is possible and The Open pushed that out even further. It sparked something in me and I am lifting heavier and moving faster!

My scores were not "competitive," but I did every WOD to the best of my ability and I completed all 5 workouts. The Open has shown me how much more I still want to achieve.  Truth be told, I needed the Open.

What did I get from doing the 2013 CrossFit Games Open?

• I felt like a true athlete.  That is something I have never experienced before.  The support and respect from my CrossFit box made me feel like a champion just for stepping up and trying. People cheering you on is an amazing experience! I am capable of so much more than I thought. 
• The Open brings us together.  The CrossFit community is awesome at combining competitiveness and camaraderie.  150,000 people in 100 countries all doing the same workout!  Once you get through the WOD, you remember it as having fun together. 
• Having the opportunity to be a judge for others and help coach them through workouts was just as rewarding as competing myself.  I learned a little about being a coach.  Sometimes that means being a cheerleader and other times a drill sergeant to help bring out the best performance in someone. 
• I am just getting started.  Having no athletic background puts me at a disadvantage, but I will continue to work at closing that gap. I found my edge and realized I need to push myself even harder.

     The Open was a reality check for me. I have made tons of progress in 1.5 years, but I've been resting on my laurels a little.  Everyday workouts can be modified, but Open WODs are what they are. You can either do it or you can't there is no scaling, only standards.  I was forced to face my limits and acknowledge my weaknesses.  But I also discovered a lot of strengths I didn't know I had.

     Some people think, why compete when you know you won't win? I experienced the value of just being part of the competition.  Hundreds of thousands of people around the world signed up for the unknown and faced 5 weeks of challenges.  It is so inspiring to give it your absolute all and give support to others giving it their absolute all. Did I mention the community aspect of this event is amazing?!?!

     Congratulations to everyone who did The Open, best wishes to those going onto to Regionals and thank you the CrossFit community, especially CFC.  Next year- count me in! Until then, I'll be working on my pull-ups and endurance.

   

CrossFit Games Open 13.5

And for the Finale, we have.... thrusters and pull ups!

AMRAP 4 minutes

15 Thrusters @ 65lbs

15 pull-ups, chest to bar

* for every 90 reps completed, you get an additional 4 minutes to continue

     First let me say, I am thankful the thrusters were first!  As for the pull-ups they are finally here.  Dread.  That being said, I set my mindset to go after it and give is my all. Determination. As one person put it, "I am going to swing on the bar and hope something good happens."

     Unfortunately, nothing good happened. It ended on a fizzle. I posted my score of 15, knowing I did the absolute best I could.  Only 4% of the participants made it through the second round of four minutes, so I am part of the majority.   Regardless, I can say I completed the CrossFit Open 2013!

CrossFit Games Open 13.4

    Week 4.   I prepared myself for pull-ups- my biggest fear because I can't do them.  It's not pull-ups! Hooray!  It is Clean & Jerks and Toes to Bar.

7 minute AMRAP

3 Clean & Jerk @ 95lbs

3 Toes To Bar 

6  Clean & Jerk @ 95lbs

6 TTB

9  Clean & Jerk @ 95lbs

9 TTB

...continue in increase sets of 3 until time runs out

     Now I have never actually done a Clean & Jerk at 95 lbs. I can do Toes to Bar- sporadically. Some days it is there and some days it is not.  That being said, my goal was any score that is one or greater.  A score of 1 equals a PR (personal record) and I would be very proud to get there.  If I could get through the first round of 3, I would be ecstatic!  

     I was really unprepared for the mental challenge this would pose.  I don't like cleans and I've never lifted 95lbs over my head. I was nervous and I let that get to me for the first two minutes. I failed over and over and over.  I went from nervous to panic to frustration to tears. The tears are what finally turned me around, I decided this would not end in tears. Determination.

     The first time I  cleaned the bar up, I heard the screaming cheers before my brain registered that I had finally succeeded.  That was a beautiful moment. I felt relief- at least I was on the score board. I would like to tell you that once I got past the first one it was smooth sailing. It wasn't.  I probably made 3 or 4 attempts for every one that actually counted.  But having succeeded once helped me shake off failure easier.  Also, my coaches never gave up on me and neither did my fellow crossfitters- their support means more than any words of appreciation I can say.

     I managed to get through 3 Clean & Jerks, 3 TTB, 6 Clean & Jerks and 1 TTB for a total score of 13!  The TTB was actually my limiting factor. I kept getting within an inch of touching the bar. I gave it my all for 7 minutes and I am so proud of my (crappy) score.  I got 95lbs from ground to overhead 9 times!  I performed under pressure!  I got my mental game back from a meltdown!  13.4 was definitely my moment of glory.  It was raw and it was real.

     Four weeks down and just one to go.  My "it's not pull-ups" mindset is actually really working for me. I should have shuddered at 95 lbs or 150 wall balls or 17 minutes of burpees and snatches.  Instead, I celebrated that I could actually do those movements.  One more week to go, I am hoping for overhead squats and burpees. But really I'll take anything, as long as it is not pull-ups :)
 
   

Reading Reviews- March 2013

I am kinda of surprised this much reading got done this month since the weather has warmed up.  This month's reading was definitely  more about learning something than reading for pleasure, but there will still some gems.

Rich Food, Poor Food by Jason and Mira Calton

    My first impression was- this is a fabulous book! It is beautifully laid out with practical information and advice on the current state of food.  They named names- which brands are good, better and very bad.  I brought the book to the grocery store and could find very few of the brands they recommended. That was incredibly disappointing.
Verdict:  Nope. Unless you don't mind grocery shopping online. Most of their recommendations can be ordered that way.

Fun Inc.: Why Gaming Will Dominate the 21st Century by Tom Chatfield

     I have never been into video games, so I thought this book would help me understand.  I really tried to keep an open mind. The author lost me at Chapter 6, which was dedicated to his online game of choice- World of Warcraft. The author did his best to convince me that video games are good. They facilitate learning, create social interactions and generate revenue.  All I have to say to that is so does real life.
Verdict: If you love gaming, but feel guilty about spending so much time online, this book will help you feel better. Game on gamers!

Personal Finance for Dummies by Eric Tyson

    Yes, yes I know I said I need to stop reading these Dummy books, but this one was actually good!  I liked that it covered the logistical things of managing your finances but also the emotions we attach to money.  The chapters were clearly marked, so you could skip around to the ones that most applied to you.
Verdict: This is one (and only, so far) Dummy book I recommend!

Heads in Beds by Jacob Tommsky

    This is a hilarious memoir of a hotel employee's experience.  I've never really liked staying in hotels and this book didn't help, but I will be amused the next time I stay at one. Besides funny stories, he also gives practical tips for how to have a better experience (Hint: tip the front desk for an upgrade or perks).
Verdict:  This is one of the cleverest book I have ever read!  Highly recommend!

How to Quickly Get Started as a Personal Coach by Christian Mickelsen

   My MBA is now 5 years "old" and I feel the need to do something more. Coaching maybe? Well I do have a degree in psychology.  This was a good starter book. It is kinda brilliant the way the author uses this opportunity to promote the Coach Training Program he has developed.
Verdict: I thought it was good. I plan on reading more books on becoming a coach, so not sure how this one will hold up.

Life Coaching: A Manual for Helping Professionals by Davis Ellis

   This book was on the opposite of the continuum, which made it a great contrast to the other life coaching book I read this month.  The author shares his guiding philosophy, as well as providing practical tips for being a life coach. After reading this book, I don't think life coaching is for me, because I like to tell people what to do- that is called consulting :)
Verdict:  This book was a very good read and guide. Would recommend if you are considering doing life coaching.


Articles of the Month:

Lately I've felt like sitting 8 hours a day is crippling me, so this article inspired me to spend less time in chairs.  In fact, I sat on the floor, while writing this post. "Floor Living: Do you spend enough time on the ground?" http://www.marksdailyapple.com/#axzz2MgUTBhMY

Coffee going GMO because of coffee rust- oh no! Better stock up on the Hawaii stuff:
http://www.huffingtonpost.com/2013/03/25/coffee-rust-cenicafe_n_2935249.html